From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)


Click on photos to see how to do exercise


Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

Click on photos to see how to do exercise

Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…

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1-35 of 1106 Comments

I lost a lot of weight quickly due to stress a few years ago. I became bony and have some sagging skin. No matter what, I could not gain. I went as low as 133 lbs. I'm 5'8" and with my frame, I feel 145-150 of healthy weight would be perfect as long as I am strong.
After stress passed- was a caregiver, been getting more quality sleep. Always stuck to a strict healthy diet. Calculated that I was getting anywhere from 1200-1400 calories/day on average.
In January, I began strength training again. Wanted to allow my body recovery after dad died.
Since then, perhaps even late last year, I gained 5 lbs. My weight has been 142/143. (for those 4 years, I could not gain no matter what!) Hip measurement is the same.
The problem is I am feeling a bit plump- got used to being underweight. I am seeing arm definition and thigh definition above knee. Also my behind feels stronger as well as my core . Though, I still have the skin sag on lower behind and lower belly.
Am I filling out, increasing muscle with the fat still there? Will this remedy itself as I stay with training? Could this be lack of water/ electrolytes? Is the body now able to get into a better balance?
I'm trying to understand why I am stronger but feel plump.

My goal when I resumed training was to firm legs, behind, lower belly and good all-over strength for health.

I am a very active person, typically. My health is good. All tests were normal, esp thyroid. I hope I presented my dilemma clearly.

April 11, 2016


PS: 34 years old.

April 11, 2016

Adrian Bryant

so are you still trying to gain weight (fat or muscle or just mainly muscle mass)

April 11, 2016


I want to continue developing muscle.
I like the look of muscle/tone plus want to be strong.

Does my results thus far seem reasonable;like what is to be expected?
Can the "skinny fat" area reduce as I continue training?
Should I stay off the scale and continue measuring instead?

I'm not an over-eater. Very modest diet to satisfy. Nothing different regarding diet. I will tell you as I sit here now, I feel a bit thinner today, but no weight change. Had a nice full dinner last night. Another thing is that if I skip my whey protein snack, I will feel dizzy the next day. Perhaps I was protein deficient during the stress.

April 13, 2016

Adrian Bryant

please note: slight changes coming to this plan soon to make it easier to understand but to gain muscle/curves is NOT about eating a lot b/c you will get fat unless you dont mind gaining fat in the right areas with some belly fat.

in your case it seems like you arre on the right track. you just need to keep your calorie intake moderate and make sure 30% of your diet is protein

April 14, 2016


Thank you so much!
This helped so much more than any other resource.

April 14, 2016


Thank you for all your information. I am 5' 1" and I am finally 105lbs. It has taken me years to gain this weight. I am happy with my size. My breast are finally noticeable and I have a butt. I want to tone my butt, thighs and arms but I do not want to lose any weight. I'm eating around 2000 to 2200 calories a day and my protein intake is around 115. What work out regimen and schedule should I do to tone the fat I gained into muscle without losing any weight. I also do not want to lose the breast I finally have as well. Please help.

April 04, 2016


What specific exercise from Group A targets the hips to make them bigger/wider.

March 28, 2016

Adrian Bryant

they all will

March 28, 2016


Hi Adrian, first off, thank you for this very detailed/informative free info! You are awesome for sharing. I am 36 years old, 5'2" and 101 pounds. I've been so terribly sedentary for the last 5 years and have had such an unhealthy diet. Stress tends to make me lose my appetite, which is devestating with my high metabolism. In my younger years I didn't have a car and walked everywhere. I played sports and developed great calf and forearm muscles that I maintained for most of my life but, in the last few years of laziness, they have disappeared. I think the last time I exerted myself in any form of exercise was when I was swimming regularly 5 years ago. My question is, would I need to proceed with the workout schedule as you've outlined it, or should I ease into it slower because of my overall weakness and atrophy? Thank you for any advice you can share :-)

March 11, 2016

Adrian Bryant

you can ease into it meaning you'd start off with only 3 sets instead of 3-to-6

March 12, 2016


I have created a schedule but I have a question before I start. I recall you replying to a comment saying that you suggest losing any unwanted weight before building any muscle. I am not over weight. I only jave about 1p pounds left that i want to lose. I have decided to do the lose weight without counting calories diet plan. I am sure that this will help. But i would like to know since i only have a little to lose and i want to lose ot faster than i would with the 40 days or less sonce i wont lose ot as fast as someone over weight... would i lose ot faster by going ahead and starting to weight lift?

March 03, 2016


P.s. i apologize dor being so long and drawn out. I thought it would be better if iwas more detailed.

March 03, 2016

Adrian Bryant

no, I probably said you wont see the results of your weightlifitng if you have lots of fat hiding your results but you can do both at the same time with this plan

March 04, 2016


Hello Adrian,

I'm 5'3 about 160 pounds. I'm looking to maintain my weight. I would like to get curvy, widen my hips and shrink my stomach. What workouts do you recommend? Which protein shakes do you recommend?

Thanks :)

February 25, 2016

Adrian Bryant

go here

February 26, 2016


Hey Adrian!
What is recommended for someone who's petite
Around age of 15 weighing 98Ib about 155cm in height so 5'1. I'm looking for wider hips and more fuller thighs it's just looks aweful when ever I sit down and my thighs are not exactly touching. or whenever I sit down with my legs side by side normally My inner upper thighs touch but my lower thighs just awfully spread away.

February 24, 2016


Hi Adrian,

i am only 39 kg. and my height is 5'3. i am planning to start working out at gym because even my boyfriend is pushing me to eat a lot but even if i already doing it for almost years, i feel like there's nothing changing because i'm still skinny. what should i do? i'm shy to work out at gym because it feels like i don't belong there but i really want to. it is just that you know... should i start working out at gym or just continue doing all what you advice. i don't have complete set of dumb bells or anything. i only have 2,5,and 25 lbs of dumbbells.

i really appreciated all articles written here in your website. it is very helpful :)

your response will really help me a lot, i know..

January 21, 2016

Adrian Bryant

you are going to need a gym eventually so yes, join a gym if possible because the 25 pounds will be too light very soon

January 21, 2016



I'm 5'3 and 7st and i am desperately trying to gain weight and tone espeacially my legs and bum, as i have such a low self esteem over how skinny i am compared to the normal average girl and all of my friends. i work full time so it is hard to get all the right foods and protein shakes taste disgusting! have just joined a gym and i begging you to help me to be able to know the right exercises to do to change my life.

January 13, 2016

Adrian Bryant

are you able to fit the plan on this page into your schedule?

January 13, 2016


I've seen a lot of bikini fitness model such brittany renner and lais deleon, that have no hips or have had them and they got narrow due to bodybuilding for a bigger butt. Why is this? Will lifting weights for a bigger butt stop my hips from developing or make them smaller? Do you have any workouts/exercises that are guaranteed to make my hips bigger?

January 09, 2016

Adrian Bryant

the exercises in this workout will make your hips bigger and the only way your hips will get smaller is if you lose a lot of fat around your hip area. see this

January 09, 2016


So I'm 26, and not even 100 pounds and just about 5'. Used to be a perfect, curvaceous 105/7, but i guess life + stress= this dwindling bag of bones here, that makes me feel like a 12 y.o girl.
My birthday is next week, and i have been attempting to increase my calorie intake, but overall i have a hard time motivating myself to eat or excersize, but then im jealous/intimated by these other women. Need help majorly.

Even advise is appreciated.
Low in self-confidence,

January 06, 2016

Adrian Bryant

see this to stay motivated

January 07, 2016


Hi Adrian,

I'm a skinny girl (36h-28-34) 5'9" and 128lbs. I've started working out for the first time according to your advice (squats, dead lifts, dips, and bench press) and I'm hopeful about results. But how do I get a smaller waist and hourglass shape? I'm afraid of doing abdominal excercises that will accentuate my rectangular figure.

December 31, 2015

Adrian Bryant

use these tips first. i cant see you having much belly fat

December 31, 2015


I'm only really interested in getting a curvier butt and thicker thighs which workout A offers. So I really want to do workout A and the abs workout. I plan on doing it twice a week as I'm not really into exercise religiously but would like to start somewhere. I am 5'4 and I weigh 120 pounds. I don't eat the same amount of calories a day as I have bad eating habits. I just want to start hitting the gym and I wanna work on the areas I'd like to improve and not just work out for working out sake. Could you give me a sample weekly workout regime that fits my needs please ?

December 29, 2015

Adrian Bryant

I think you already laid out your schedule in your question. Do workout A twice a week but leave at least 2 days off in between workouts so maybe Mon and thurs for wrkout A and you only need to do abs 1-to-3 days per week

December 31, 2015

Hips or No hips?

I am working on building my curves (bigger butt) but i am still a teenager and have not fully developed yet. The females in my family (mom, aunts, cousins, etc) all have naturally wide feminine curves (hips). I wanted to know if you knew whether or not lifting weights would stop my natural hereditary curvy hips from coming in.

December 22, 2015

Adrian Bryant

no it wont

December 23, 2015


I've started following your tips a week ago, so there are no visible changes, but I believe it's working out pretty good
I'm 21 yo, 5' 9'' tall, and I have only 115 lbs , but I don't look too skinny
I'm looking foreward to the results, I'll check in in 3 weeks to say something about the progress I've made :)
Thank youu Adrian <3

December 01, 2015


Hi! I am planning to start doing the workouts but I am wondering if this could widen my hips which are smaller than my shoulders. If so, are there any other tips for widening my hips. I want an hourglass figure and currently have a straight body with wider shoulders. Please help me achieve this! Also how long will it take to see very noticeable results if you do everything religiously !?

November 12, 2015

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